CrossFit

Bluprint Fitness – CrossFit

Warm-up

3 min Run/Row/Ride/Ski

Partner Spider Lunge + Frankenstein 2xGLap (Partner Rest)

PT/Shin Box Rotation/3s Pause Air Squat 2×10/10/5 (30s)

Strength/Power

Overhead Squat (Work Up to 1RM)

5@Bar, 5@50%, 3@60%, 1@70%, 1@80%, 1@90%, 1@95-100%, 1@100-105% (if Applicable)

*IF No Numbers Use 1RM Template: S-AC to 65/95, Rx-80/115, Rx+95/135

*22 Minute Clock – 2+ Min Rest – FULL DEPTH FOCUS

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP10

50 DUBS (S-50 Singles)

25 Cal RRS

20 DB Hang C&J (S-AC, Rx-20/35, Rx+35/50) – Switch Every 5

Record Total Rds + Reps

Mobilize

Forearm Chest Opener (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Lax Ball VMO Smash (1+ Min Each)